CrossFit PTC – WOD
Weightlifting
Bench Press (Heavy 5 reps for the day)
Metcon
Metcon (Time)
Complete for Time:
21-18-15-12-9-6-3
Russian Kettlebell Swings (53/35)
After Each Round:
15 ABMAT Sit-ups
30 Double Unders (60 Singles)
DU Prog: 15 per round
Choose a weight you can ideally go unbroken with each round. Standard is arms to parallel for Russian KB swings